What this plan is for
A Lidl high protein low calorie plan at 1,800 calories is useful when someone wants a printable week before shopping, not just a generic diet article.
Lidl Vegetarian High Protein Low Calorie Plan — 1,800 kcal
Higher-protein meal planning within a lower-calorie target. This 7-day plan targets 1,800 kcal/day and averages 113g of protein, built around Lidl's Simply / own-brand core range for roughly £20–30/week. Protein comes from whole foods — eggs, dairy, pulses and tofu — rather than protein powders or bars, in line with the whole-food approach this plan takes throughout.
Your week at a glance
1 personPlan summary
SupermarketLidl
GoalHigh Protein Low Calorie
Weekly cost£20–30 estimate
Daily average across the 7 days
1,801 kcal113g protein203g carbs59g fat33g fibre
Individual days vary around these figures.
Adjust Household PortionsCurrently 1 person · 1 cook portions
Your 7-Day Meal Plan
Monday
1801 kcal per person113g protein · 219g carbs per person
Breakfast386 kcal · 22g protein · 34g carbs · 10 min
Soft Boiled Eggs with Wholemeal Toast
Made with eggs, wholemeal bread, butter. Ready in 10 min — 386 kcal, 22g protein, 34g carbs.
Recipe
Ingredients
- 2 eggs
- 2 slices of wholemeal bread
- 5g butter
- black pepper, to taste
Allergens in this meal: Cereals containing gluten, Eggs, Milk. Check the label for: Sesame, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Slice or chop black pepper, to taste, then cook them in a non-stick pan over medium heat until softened.
- Cook the eggs to your preferred set: 5-6 minutes for soft-boiled, or poach gently until the whites are set.
- Toast wholemeal bread, then serve with the eggs and butter.
Lunch504 kcal · 31g protein · 84g carbs · 15 min
Lentil and Roasted Vegetable Soup
Made with green lentils, courgette, red pepper. Ready in 15 min — 504 kcal, 31g protein, 84g carbs.
Recipe
Ingredients
- 100g green lentils
- 1 courgette
- 1 red pepper
- 1 onion
- 475ml vegetable stock
- 1 tsp cumin
Check the label for: Celery, Cereals containing gluten, Soybeans. Worked out from generic ingredient names — always read the product label.
Method
- Peel and chop onion, courgette and red pepper into even pieces.
- Heat the oven to 200°C (180°C fan) and roast courgette and red pepper for 25-30 minutes, until tender and caramelised at the edges. Meanwhile soften onion in a large pan over medium heat.
- Stir in vegetable stock and cumin, then add green lentils and simmer gently until tender and thickened.
- Taste, season and portion for serving.
Dinner721 kcal · 46g protein · 78g carbs · 20 min
Tofu Pad Thai
Made with firm tofu, rice noodles, beansprouts. Ready in 20 min — 721 kcal, 46g protein, 78g carbs.
Recipe
Ingredients
- 200g firm tofu
- 80g rice noodles (dry weight)
- 100g beansprouts
- 3 spring onions
- 2 tbsp tamari
- lime juice, to taste
- 20g peanuts
Allergens in this meal: Peanuts, Soybeans. Check the label for: Cereals containing gluten. Worked out from generic ingredient names — always read the product label.
Method
- Cook the noodles according to their packet instructions, then drain if needed.
- Meanwhile, cook the tofu in a non-stick pan over medium heat, stirring, until browned and hot through. Add beansprouts and spring onions and cook until tender.
- Fold the cooked noodles through the pan, stir in tamari and lime juice, to taste, and heat through before serving with peanuts scattered over.
Snack190 kcal · 14g protein · 23g carbs · 3 min
Rice Cakes with Cottage Cheese
Made with rice cakes, cottage cheese. Ready in 3 min — 190 kcal, 14g protein, 23g carbs.
Recipe
Ingredients
- 3 rice cakes
- 100g cottage cheese
Allergens in this meal: Milk. Worked out from generic ingredient names — always read the product label.
Method
- Top rice cakes with cottage cheese and serve.
Weekly Shopping List
Need containers for this batch? Compare meal prep containers →
Estimated cost: £20–30/week for 1 person from Lidl. Calories and macros stay shown per person; ingredients and shopping quantities are scaled for the household.
0 of 71 items tickedSaved on this device
Protein
Carbs & Grains
Vegetables
Dairy & Eggs
Fruit
Herbs & Spices
Condiments & Oils
Tins & Jars
Extras
Save this week
Email me this plan
Get the 7-day menu, shopping list and printable plan link in your inbox.
Want a new plan every week? Join MealPrep+ for future weekly plans.
Sponsored #ad - container setup
Container setup for this plan
This plan has about 21 prep-friendly meals. Start with 11 main containers, 5 small sauce or snack tubs, and 2 freezer tubs.
Choose a reusable multipack containing at least 11 main containers, then add the separate small tubs shown above.
RecommendedBudget plastic setup
Best when low cost, freezer portions, student cooking, or a first meal-prep attempt matters most.
- Material
- Reusable plastic
- Last checked
- 13 July 2026
This plan includes saucy or reheated meals, so glass bases and reliable lids are worth prioritising.
As an Amazon Associate I earn from qualifying purchases. Product prices and availability can change on Amazon UK.
Plan Details And Assumptions
Lidl Shopping Evidence Notes
These basket notes explain why this plan is shaped around certain ingredients and swaps before you open the shopping list.
- Best for budget weeks built around simple staples, freezer vegetables, tins, yogurt, eggs and own-brand grains.
- Choose flexible recipes because some limited-time ranges can rotate quickly.
- For batch cooking, buy the core protein and carbohydrate first, then adapt vegetables to what is available.
Why This Exact Plan Exists
This page is not only a title-and-macros variant. The calorie target, supermarket, diet type, budget and prep style all change the meals, shopping-list assumptions and swaps.
Shopping Logic
The list favours repeatable UK supermarket staples, grouped by protein, carbs, vegetables, dairy and extras so the basket can be checked before buying.
Practical Swaps
The swap section keeps the page usable if a product is out of stock, too expensive, or not right for the reader's diet.
| Decision | This plan uses | Why it matters |
|---|---|---|
| Calorie target | Built around roughly 1,800 kcal per day | Moderate targets balance breakfast, lunch, dinner and snacks without extreme restriction. |
| Supermarket | Lidl | Lidl pages work best with simple staples, rotating offers and flexible protein swaps. |
| Budget | £20–30/week estimate | Very cheap plans repeat staples and avoid niche products. |
| Prep style | Standard (20–30 min/day) | Standard-prep plans balance variety, fresh meals and realistic weekday cooking. |
Printable meal plan PDF
Lidl Vegetarian High Protein Low Calorie Plan — 1,800 kcal
A 7-day UK meal plan summary for saving as a PDF or printing, including every meal, daily macros and the weekly shopping list.
7-day meal plan
Monday
1801 kcal - 113g protein, 219g carbs, 51g fat, 32g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (386 kcal, 22g protein, 34g carbs, 17g fat, 5g fibre per person)
- Lunch: Lentil and Roasted Vegetable Soup (504 kcal, 31g protein, 84g carbs, 3g fat, 18g fibre per person)
- Dinner: Tofu Pad Thai (721 kcal, 46g protein, 78g carbs, 26g fat, 8g fibre per person)
- Snack: Rice Cakes with Cottage Cheese (190 kcal, 14g protein, 23g carbs, 5g fat, 1g fibre per person)
Tuesday
1785 kcal - 108g protein, 199g carbs, 63g fat, 34g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (437 kcal, 25g protein, 39g carbs, 20g fat, 5g fibre per person)
- Lunch: Edamame and Soba Noodle Salad (590 kcal, 30g protein, 92g carbs, 15g fat, 14g fibre per person)
- Dinner: Poached Eggs and Baked Beans on Wholemeal Toast (571 kcal, 37g protein, 67g carbs, 16g fat, 15g fibre per person)
- Snack: Hard-Boiled Eggs (187 kcal, 16g protein, 1g carbs, 12g fat, 0g fibre per person)
Wednesday
1800 kcal - 128g protein, 212g carbs, 47g fat, 46g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (386 kcal, 22g protein, 34g carbs, 17g fat, 5g fibre per person)
- Lunch: Green Lentil and Halloumi Bowl (616 kcal, 42g protein, 59g carbs, 20g fat, 12g fibre per person)
- Dinner: Quorn Mince Bolognese with Wholemeal Pasta (659 kcal, 49g protein, 105g carbs, 7g fat, 27g fibre per person)
- Snack: Low-Fat Greek Yogurt with Berries (139 kcal, 15g protein, 14g carbs, 3g fat, 2g fibre per person)
Thursday
1801 kcal - 107g protein, 147g carbs, 83g fat, 23g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (335 kcal, 19g protein, 30g carbs, 15g fat, 4g fibre per person)
- Lunch: Vegetable Frittata Slice with Green Salad (332 kcal, 22g protein, 19g carbs, 18g fat, 5g fibre per person)
- Dinner: Tofu and Vegetable Curry with Brown Rice (892 kcal, 45g protein, 91g carbs, 39g fat, 13g fibre per person)
- Snack: Light Mozzarella and Tomato (242 kcal, 21g protein, 7g carbs, 11g fat, 1g fibre per person)
Friday
1831 kcal - 113g protein, 245g carbs, 42g fat, 35g fibre- Breakfast: Soft Boiled Eggs with Wholemeal Toast (335 kcal, 19g protein, 30g carbs, 15g fat, 4g fibre per person)
- Lunch: Red Lentil and Vegetable Soup with Wholemeal Roll (571 kcal, 31g protein, 100g carbs, 3g fat, 17g fibre per person)
- Dinner: Teriyaki Tofu with Brown Rice and Broccoli (667 kcal, 40g protein, 85g carbs, 19g fat, 9g fibre per person)
- Snack: Pea Protein Green Smoothie (258 kcal, 23g protein, 30g carbs, 5g fat, 5g fibre per person)
Saturday
1788 kcal - 124g protein, 161g carbs, 73g fat, 21g fibre- Breakfast: Turmeric Scrambled Eggs on Rye Toast (496 kcal, 28g protein, 46g carbs, 22g fat, 6g fibre per person)
- Lunch: Tofu and Noodle Stir-Fry with Soy (559 kcal, 40g protein, 68g carbs, 16g fat, 7g fibre per person)
- Dinner: Three-Egg Omelette with Feta and Vegetables (578 kcal, 38g protein, 39g carbs, 29g fat, 7g fibre per person)
- Snack: Cottage Cheese with Cucumber (155 kcal, 18g protein, 8g carbs, 6g fat, 1g fibre per person)
Sunday
1798 kcal - 101g protein, 239g carbs, 51g fat, 42g fibre- Breakfast: Turmeric Scrambled Eggs on Rye Toast (435 kcal, 25g protein, 39g carbs, 20g fat, 5g fibre per person)
- Lunch: Baked Tofu and Tahini Buddha Bowl (614 kcal, 34g protein, 65g carbs, 25g fat, 8g fibre per person)
- Dinner: Mushroom and Lentil Shepherd's Pie (487 kcal, 25g protein, 95g carbs, 2g fat, 24g fibre per person)
- Snack: Mini Protein Overnight Oats (262 kcal, 17g protein, 40g carbs, 4g fat, 5g fibre per person)
Weekly shopping list
Protein
- Eggs 25
- Green lentils 360g
- Firm tofu 875g
- Quorn mince 200g
- Tinned chickpeas 90g
- Beef tomato 1
- Red lentils 90g
- Pea protein powder 30g
Carbs & Grains
- Wholemeal bread 12 slices
- Rice noodles 80g
- Rice 3 cakes
- Soba noodles 95g
- Wholemeal pasta 90g
- Brown rice 220g
- Wholemeal 2 rolls
- Rye bread 4 slices
- Wholewheat noodles 75g
- Rolled oats 35g
Vegetables
- Courgette 2
- Red pepper 3
- Onion 5
- Spring onion 5
- Edamame beans 120g
- Cucumber 2 (358g required)
- Tinned tomatoes 1 x 400g tin (386g required)
- Mixed leaves 55g
- mixed veg 300g
- Carrot 3
- Celery 2 stalks
- Broccoli 270g
- Spinach 85g
- Baby spinach 55g
- Cherry tomatoes 1 x 300g pack (128g required)
- Mushrooms 170g
- Sweet potato mash 210g
Dairy & Eggs
- Butter 35g
- Cottage cheese 240g
- Halloumi 80g
- Low-fat Greek yogurt 150g
- Tinned coconut milk light 1 x 400ml tin (171ml required)
- Light mozzarella 90g
- Oat milk 1 x 1L carton (220ml required)
- Reduced-fat feta 60g
- Skyr 85g
- Semi-skimmed milk 1 x 1L carton (81ml required)
Fruit
- Pomegranate seeds 30g
- mixed berries 80g
- Banana 1
Herbs & Spices
- Black pepper, optional to taste x7
- Cumin 1 tsp
- Ginger 2.25 tsp
- Garlic 5 cloves
- Mixed herbs 2 tsp
- Basil, optional to taste
- Turmeric 1 tsp
Condiments & Oils
- Vegetable stock 3 cubes (makes 1500ml; 1079ml required)
- Tamari 2 tbsp
- Soy sauce 3.25 tbsp
- Sesame oil 1.25 tsp
- Lemon dressing 14g
- Olive oil 2 tsp
- Curry paste 30g
- Teriyaki sauce 35g
- Tahini 16g
Tins & Jars
- Reduced-sugar baked beans 240g
Extras
- Beansprouts 100g
- Lime juice, optional to taste
- Peanuts 19g
- Balsamic glaze 1 tsp
- Sesame seeds 1.75 tsp
- Lemon juice, optional to taste
Shopping This Plan At Lidl
The other major discounter, closely matched with Aldi on basket price and similarly limited in range.
Value rangeSimply / own-brand core range
Loyalty pricingLidl Plus (app coupons and spend rewards)
What Lidl is good for here
- Strong bakery and fresh produce for the price point.
- Vemondo plant-based range makes vegan and vegetarian weeks cheaper than at most mainstream stores.
Worth knowing before you shop
- Middle-aisle stock is not reliable for weekly planning — treat it as a bonus, not a staple.
- Store-to-store availability varies more than at the big four.
Retailer details checked 2026-07-20. Ranges and loyalty schemes change — the weekly cost estimate above is based on the plan's budget tier, not on live prices at this store.
Swaps & Suggestions
💰 Make it cheaper
- Buy Lidl's Simply / own-brand core range range for rice, pasta, oats and tins — nutritionally identical to standard lines, at the lowest price point in store
- Buy dried pulses (lentils, chickpeas, black beans) and cook in bulk rather than tinned — cheaper per portion
- Swap fresh berries for frozen mixed berries (same nutrients, fraction of the cost)
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
- Use 0% fat Greek yogurt or quark in place of standard yogurt — same volume, far more protein
💪 Increase protein
- Use extra eggs or cottage cheese as a whole-food protein top-up between meals
- Swap a processed snack for a handful of nuts and a boiled egg to keep protein whole-food
- Add a couple of eggs or a portion of cottage cheese as a whole-food protein top-up
Frequently Asked Questions
How much does this high protein low calorie plan cost per week?
This plan is designed for Lidl and typically costs £20–30 per week for one person, depending on what you already have at home. Lidl Plus (app coupons and spend rewards) can reduce this further.
How much protein does this plan provide per day?
This plan averages 113g of protein per day across the week, based on the meals actually selected — in line with general UK guidance of roughly 0.8–1.6g per kg of bodyweight for active adults.
How is this different from a generic high protein low calorie plan?
Plenty of high protein low calorie plans share the same 1,800 kcal target — the difference here is that protein comes from whole foods throughout, with no reliance on powders or bars.
Can I print this high protein low calorie meal plan or save it as a PDF?
Yes. Use the export / print PDF button on the plan page. The printable version summarises all 7 days at 1,800 kcal/day, the Lidl shopping list, and your chosen household portion sizes.
Is this plan suitable for meal prep?
Most recipes in this plan scale well and reheat easily. Soups, stews, and grain dishes are ideal for making in larger batches to save time midweek.
Is this plan suitable for vegetarian eaters?
Yes. Every meal in this plan is vegetarian, using ingredients readily available from Lidl.
Feedback
Seen something off with this plan? Send a quick note and we will review it.
MealPrep+ · Coming soon
Get next week's personalised plan automatically.
MealPrep+ is a planned low-cost service that would send a fresh weekly meal plan and shopping list built around your supermarket, budget, calories and protein target. Join the waitlist to tell us this saved effort would be useful.